Warm-up
With a barbell
3 rounds
5 snatch grip deadlifts
5 push press
5 strict c2b pull ups
10 shoulder taps
Then 2 sets of 10 back extensions with some weight on a barbell
Strength
Push-press
Work up to a 1 RM
Snatch Grip Deadlift
3-3-3-3
105-115% of 1RM Snatch
*lead with the chest
WOD
4 Rounds
9 Strict Hanstand Push-ups
7 Deadlifts
5 Muscle-ups
Games 355,225
Regional 315, 205
Open 275, 185